Build Ab Muscles Fast

Training the abdominal muscles has recently been the subject of more misinformation and mythology than any other part of the human anatomy.

Gizmos and gadgets abound that allege that they'll give you those coveted "six-pack" abs. But here's how you can rationally train your abs to their absolute maximum limit of development using everyday gym equipment.

what builds ab muscles?

There is nothing unique about abdominal muscles as far as their training and response to training is concerned. The principles that apply to biceps and triceps apply equally to abs. So the three critical elements of your ab workouts are:

Most people do sit-ups or crunches as an ab exercise. While these are basically good exercises that can satisfy point 1 above, how many people use them in a way that satisfies point 2? Muscles will only develop in response to overload that is above normal. So if you do 20 crunches every day for a year, why would your ab muscles develop beyond that capacity? They won't.

To force new development, you need to increase the intensity. You could add a few crunches every day, but that really just increases duration; there is a better way to get fast results.

why ab machines are a joke

You've seen all those exercise gadgets on late night TV — lightweight gizmos that make it easier for you to rock back and forth on the ground while doing a crunch. Have you noticed that none of them allow you to add serious weight to increase intensity? Some have rubber bands or similar devices to add a bit of overload, but it's a trivial amount.

I work with clients who have progressed to the point of doing crunches with 300 pounds! That's the kind of power and level of development your abs are capable of. Really!

So fiddling around cheap equipment or those belts that "stimulate" your ab muscles using the minuscule power of two flashlight batteries is beyond laughable. Let's see two flashlight batteries generate the power to lift a man's torso and 300 pounds, 20 times in one minute.

the best ab exercises

We tested common abdominal exercises and ranked them by their ability to deliver high-intensity muscular overload. We tested ab machines, vertical leg raises, Roman chairs, and others. The winners were:

1- Weighted crunches2- Weighted incline sit-ups3- Weighted sit-ups

The best way to do weighted crunches is to lie on the floor with your head close to the low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side of your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Choose a weight that is so heavy, you can only do 8 to 12 reps.

If you don't have access to a low pulley, there is a good alternative. You can use the high pulley that is normally used for lat pulldowns. Kneel on the floor or sit in the seat directly under the rope handles that you attach to the high pulley. Lock your legs under the hold down. Pull the handles into position next to your ears, then contract your ab muscles into a crunch that raises the weight stack an inch or two. Again, choose a weight that is so heavy, you can only do 8 to 12 reps.

As a further alternative, you can lie on the floor and do a sit-up or crunch while holding a barbell plate against your chest. The limitation of this exercise is that, as you progress in strength, it will not be possible to hold enough plates on your chest safely. But that's a good problem to have.

On each successive workout, shoot for a 5-15% increase in the weight you use. If you can't get a 5% increase, it's time to add more days off between your workouts.

it's no mystery

There is no mystery to developing your abdominal muscles to the limits of their genetic potential. And you certainly don't need quirky gadgets. High-intensity exercises that can be progressed from workout to workout will have you sporting that six-pack in no time. Just in time for summer.

Peter Sisco is the co-author of Power Factor Training, The Golfer's Two-Minute Workout, Static Contraction Training, and other books. He is also the editor of the five-book "Ironman's Ultimate Bodybuilding" series. The step by step workouts he recommends are also available in his new e-book.